Abantu abadala abaninzi bafumana iintlungu zemilenze ebusika okanye kwiintsuku zemvula, kwaye kwiimeko ezinzima, zinokuchaphazela nokuhamba. Le yimbangela "yemilenze ebandayo endala".
Ingaba umlenze omdala obandayo ubangelwa kukunganxibi ii-long johns? Kutheni amadolo abanye abantu ebuhlungu xa kubanda? Ngokuphathelele imilenze emidala ebandayo, olu lwazi lulandelayo kufuneka uluqonde.
Zithini imilenze ebandayo endala?
Imilenze ebandayo endala yi-knee osteoarthritis, isifo esiqhelekileyo samalungu angapheliyo, esingabangelwa yi-rheumatism.
Yintoni ebangela imilenze ebandayo endala?
Ukwaluphala kunye nokuguguleka kwe-articular cartilage yeyona nto ibangela imilenze ebandayo. Okwangoku, kukholelwa ukuba ukwaluphala, ukutyeba kakhulu, ukwenzakala, ukuxinezeleka kunye nezinye izinto ziya kukhawulezisa ukuguguleka kwe-cartilage kumphezulu wedolo.
Olu hlobo lwabantu lulandelayo lunokubandezeleka kakhulu yimilenze ebandayo endala:
Abantu abatyebe kakhulu
Ukutyeba kakhulu kwandisa umthwalo edolweni, kwandisa uxinzelelo kwi-articular cartilage, kwaye kwenza kube lula ukuba i-dolo cartilage yonakale.
Mabafazi abakhulelweyo
Kubafazi abasele beyeka ukuya exesheni, amandla amathambo kunye nesondlo se-articular cartilage siyancipha, kwaye i-articular cartilage idla ngokuguga kwaye yonakale, nto leyo enyusa ukwanda kwe-arthritis.
Abantu abonzakele emadolweni
I-cartilage yedolo edibeneyo ingonakalisa naxa yenzakele, ingakumbi kwizigulana ezinamathambo aqhekekileyo. Uninzi lwe-cartilage ye-articular nayo yonakele ngamanqanaba ahlukeneyo ngexesha lokuqhekeka.
Pabantu abanemisebenzi ekhethekileyo
Umzekelo, abasebenzi abanzima, iimodeli, abadlali, okanye abantu abadla ngokuzilolonga ngokugqithisileyo okanye ngokungafanelekanga.
Ngaba uza kufumana “imilenze ebandayo endala” ukuba awunxibi ii-long johns?
Imilenze ebandayo endala ayibangelwa yingqele! Ukubanda akuyonto ibangela ngqo i-osteoarthritis yamadolo. Nangona kungekho budlelwane buthe ngqo phakathi kokubanda nemilenze ebandayo endala, ukubanda kuya kuyenza mandundu iimpawu zemilenze ebandayo endala.
Ebusika, kuyacetyiswa ukuba uqinise ubushushu bemilenze. Musa ukuyithwala nzima. Ukunxiba ii-long johns lukhetho olufanelekileyo xa uziva ubanda. Unganxiba nee-knee pads ukuze uhlale ushushu.
Ungayikhusela njani idolo ngokufanelekileyo?
0 1 “Nciphisa umthwalo” kwidolo
Ibhekisa kakhulu ekunciphiseni ubunzima, okuyindlela esebenzayo yokunciphisa iintlungu zamalungu edolo. Ukuba i-BMI index idlula ama-24, ngoko ukunciphisa ubunzima kubaluleke kakhulu ukukhusela amalungu edolo omguli.
02 Ukuzilolonga ukuqinisa amandla emisipha yamalungu angezantsi
Izihlunu zethanga ezomeleleyo zinokuyiphucula kakhulu intlungu yedolo. Zinokuqinisa ukuzilolonga ngamandla emisipha yemilenze esezantsi kubomi bemihla ngemihla.
03 Nika ingqalelo ekugcineni amalungu edolo efudumele
Ukuqinisa ubushushu bamalungu edolo kubomi bemihla ngemihla kunokunciphisa iintlungu zamalungu edolo kwaye kuthintele ukuba iintlungu zamalungu edolo zingaphindi zibuye.
04 Ukusetyenziswa ngexesha elifanelekileyo kwezibambiso ezincedisayo
Izigulane ezindala ezisele zineentlungu zedolo zingasebenzisa iintonga ukuze zabelane ngoxinzelelo olukwijoyini yedolo.
05 Kuphephe ukunyuka iintaba, nciphisa ukuhlala phantsi kunye nokunyuka nokwehla kwezinyuko
Ukunyuka, ukuquleka kunye nokunyuka nokuhla kwezinyuko kuya kwandisa kakhulu umthwalo kwilungu ledolo. Ukuba uneentlungu zelungu ledolo, kufuneka uzame ukuziphepha ezo zenzo. Kucetyiswa ukuba ugijime, uhambe ngokukhawuleza, iTai Chi kunye nezinye iindlela zokuzilolonga.
Umthombo: Ukwazisa iSayensi eTshayina, iNational Healthy Lifestyle Action, Ulwazi lwezeMpilo eGuangdong
Ixesha lokuthumela: Feb-16-2023